Deciding to attend therapy is a big step towards improving your mental and emotional well-being and addressing the things that matter most to you! The best part is that you've now found your therapist and are ready to begin. That first leap takes a lot of bravery, courage, awareness, and leap of faith into being open for change. Whether you’re seeking support for the frustrations and losses in pregnancy and infertility, dealing with chronic health issues and advocating for your care, managing your stress, reducing your anxiety, seeking to improving your relationships, or better understand yourself on why you do what you do. That first session can be an exciting and often a nerve-wracking experience to get started. Knowing what to expect and how to prepare can ease any stress and tension and help you get the most out of your session and start your journey.
What to Expect in Your First Session
Your first therapy session is typically an opportunity for you and your psychotherapist to get to know one another starting to develop a great therapeutic relationship and working alliance. It’s a time to share your concerns on what's bringing you into therapy, learn more about what it is you'd like to accomplish in goals. It's a time where your therapist gets to learn about your background, some history, and things going on for you in the present moment. Don’t worry about having all the answers or knowing exactly what to say as your therapist is skilled in creating opportunities to connect through open-ended questions to share what you want to share. There is no pressure to get it right or have to share everything all at once. Psychotherapy is a space for exploration, and your therapist will guide you through the conversation that it will be just that, a conversation getting to know each other to develop a safe space for you.
- Be ready to talk about why you’ve decided to seek psychotherapy.
- You may be asked to provide some information about any medications, illnesses, and other providers in your life.
- You may be asked about your personal history, including relevant family background information, career, and relationships that matter to you.
- The therapist will likely explain their approach to therapy and how they can assist you and what ideas are coming up so that you can receive the best treatment out there.
Preparing Mentally and Emotionally
Taking time to mentally prepare before your session can help you feel more at ease. Think about the challenges or areas in your life you’d like to address. Write down any specific questions or thoughts you have before your session and if you can't think of any they you can definitely write them out after the fact as well to help clarify anything that stands out to you. It’s okay to feel nervous—many people do—but remember, your therapist is there to support you, not to judge you. Here at Mindful Steps Therapy part of our training is to also experience and know what psychotherapy feels like so we understand how scary or intimidating it may be especially if its your first time. We are generally a lot of people's first time therapist as we like to be thorough, supportive, and move at your pace that feels comfortable to you. You don't have to automatically trust your therapist as trust is earned. Take your time and provide what information feels most comfortable to you!
Practical Tips to Help You Get Ready
Beyond the emotional preparation, there are a few practical steps you can take to ensure a smooth first session. Make sure to arrive on time and in a comfortable setting in a quiet private space as our sessions are all online. Dress comfortably and minimize any distractions, notifications, or animals that can impact our time together. Share how you feel about the first session so we can help you feel more relaxed, calm and focused to best support you. We are here to help support you and your healing journey one step, and moment at a time.
Here are a few more practical tips:
- Arrive a few minutes early to gather your thoughts.
- Have a notebook or journal handy to jot down any reflections or key points that stick out to you or for questions.
- Ensure you have a quiet, private space for your sessions.
Remember, your first session is a starting point and doesn't really feel like therapy but getting to know one another. You don’t need to have everything figured out we will work together to best lay out our journey. Sometimes it takes therapists a couple sessions to truly develop a great treatment plan and gather the information. Moving slowly, intentionally and responsibly to ensure you are safe and receive the appropriate care for your goals. The goal is to open a conversation, feel comfortable, safe and not judged for being you. It is a journey and we will work together to figure out what will work best for you!
The content in this blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified healthcare provider before trying new healthcare protocols. Please do not hesitate to reach out for any reason or more questions about our blog postings.
